How to Do Single Leg Plank Pilates Exercise

The Single Leg Plank Pilates strengthens your legs, abdominal muscles, glutes and arms in a single workout. This advanced Pilates workout utilizes the exercise ball to increase the intensity. Follow these steps to do the exercise for an intense, total body workout.

Instructions

1. Kneel directly behind your exercise ball and lean over it. Walk your hands out, using your feet to roll the ball back until only your lower shins and the top of your feet rest on it.

2. Press your hands into the exercise mat and point your fingers forward. Keep your arms straight but don't lock your elbows.

3. Engage your abdominal muscles and lean forward on your hands. Don't extend your shoulders past your wrists.

4. Stabilize your body by centering one leg on the exercise ball. Lift the other leg to form a straight line with your body from your ears to your toes.

5. Hold the leg up for 8 seconds. Breathe deeply in and out. Concentrate on tightening your hamstrings and engaging your abs.

6. Switch legs. Do the exercise again for 8 seconds. Center the opposite leg on the ball before beginning.

Tips & Warnings

• If this exercise causes strain on your wrist, place a wedge beneath your hands to shift the pressure.

• Don't perform any exercise program without first consulting your physician.